Green Superfoods from Kitchen Little Cooking School
SHARED By: Sarah Pachelli, Chef Consultant at Kitchen Little Cooking School
These green superfoods might just give you super powers! Try them out in these yummy recipes for a delicious treat you and your little one will enjoy!
1. SPINACH
Super Powers: tons of fiber, immunity booster, vitamin A which promotes healthy skin and vitamin K which is great for bones and brains.
Polka Dot Green Cupcake
What You’ll Need:
- 5 oz baby spinach, stems removed
- 3 eggs or flax eggs*
- 1 1/2 cups coconut sugar
- 3/4 cup olive oil
- 1 1/2 tsp vanilla extract
- 1 tbsp lemon juice
- 2 cup unbleached all purpose flour
- 3 tsp baking powder
- 1/2 tsp salt
- 1/2 cup chocolate chips
*1 tbsp ground flax seeds + 3 tbsp water = 1 “flax egg”
What You’ll Do:
- Preheat oven to 350 degrees.
- Grease or line 12 muffin tins.
- Puree spinach in a food processor, until thoroughly broken down and almost wet.
- In a stand-up mixer, beat eggs (one at a time) with coconut sugar. Once mixture is light and fluffy, slowly pour in olive oil, vanilla extract and lemon juice.
- In a separate bowl, combine flour, baking powder and salt.
- Slowly pour flour mixture into spinach mixture. Stir until just combined.
- Fold in chocolate chips.
- Divide the batter between muffin tins.
- Bake 15-17 minutes, or until a toothpick comes out of a cupcake’s center clean.
- Top with chocolate cream cheese frosting: combine 8 oz full fat cream cheese,1/4 cup maple syrup, 2 tbsp cacao powder, 1 tsp cinnamon and 1/8 tsp salt in a food processor. Blend until smooth. Refrigerate for 30 minutes before spreading on cooled cupcakes.
makes 12-14 cupcakes
2. KALE
Super Powers: anti-inflammatory, loaded with iron (more iron per calorie than meat!), filled with antioxidants and combats autoimmune disorders.
Kale Milkshake
What You’ll Need:
- 1/2 cup kale
- 1/2 banana
- 1/2 cup blueberries
- 2 dates
- 3 ice cubes
- 1 1/4 cups milk of choice
What You’ll Do:
- Put all ingredients, except milk, in a blender. Blend until broken down.
- Add milk and blend until smooth.
makes 1 milkshake
3. SWISS CHARD
Super Powers: high in protein and vitamin C (more per serving than oranges) lowers blood pressure and maintains healthy blood circulation, rich in biotin which is great for healthy hair and nails.
Swiss Chard Brownies
What You’ll Need:
- 1 bunch swiss chard, stems removed
- 4 oz unsweetened chocolate
- 1/3 cup + 2 tbsp milk of choice, divided
- 1/2 cup unsweetened applesauce
- 3/4 cup maple syrup
- 2 tbsp canola oil
- 2 tsp vanilla extract
- 2 eggs of flax eggs*
- 3/4 cup unbleached all purpose flour
- 1/4 cup unsweetened cacao powder
- 1/2 tsp salt
- 1/2 tsp baking powder
*1 tbsp ground flax seeds + 3 tbsp water = 1 “flax egg”
What You’ll Do:
- Preheat oven to 375 degrees.
- Blanch swiss chard leaves (Bring a pot of water to boil, add greens and cook for 3-5 minutes. Remove from liquid and shock in ice cold water.)
- Once sufficiently cooled, take out of water, pat dry and puree in a food processor until completely broken down.
- Melt the chocolate and 2 tbsp milk in a double boiler over low heat. Once melted, remove from heat.
- In a medium bowl, combine 1/3 cup milk, applesauce, maple syrup, canola oil and vanilla extract. Slowly pour melted chocolate and pureed swiss chard into mixture. If chunky, blend for a few minutes in the food processor. Finally, add whisked eggs to liquid mixture.
- In a separate small bowl, combine flour, cacao powder, salt and baking powder.
- Slowly combine dry ingredients into wet ingredients.
- Pour batter into a parchment-lined baking dish.
- Bake for 20 minutes, or until a toothpick comes out of the center clean.
makes about 12 brownies